Scissor Jump
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Explosive
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Crossing one leg in front of the other on each bounce and switching mid-air layers an adductor and coordination demand onto simple jump conditioning. Stay tall and quick off the floor; it is a rhythm drill for intervals and warm-ups, not a power movement to maximize.
How to do the Scissor Jump
- Stand with your feet shoulder-width apart.
- Jump off the ground and simultaneously cross your right leg in front of your left leg.
- As you land, quickly switch legs, crossing your left leg in front of your right leg.
- Continue alternating legs and jumping as quickly as possible.
- Repeat for the desired number of repetitions.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Cardio · Cardio
Repeated jumps in circuits push the heart rate up quickly, though for pure power work the rest should be long enough to keep this from being the limiting factor.
Secondary
- Quads — The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
- Hamstrings
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Scissor Jump work?
The Scissor Jump primarily works the cardio. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Scissor Jump good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Scissor Jump with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Scissor Jump?
If you cannot do the Scissor Jump, try the Arms to Sides Jumping Jack, the Skater Hop or the Star Jump. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Scissor Jump, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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